|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 14g||18%|
|Saturated Fat 3g||14%|
|Total Carbohydrate 52g||19%|
|Dietary Fiber 7g||25%|
|Total Sugars 7g|
|Vitamin C 93mg||465%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Haddock is a bottom-feeding, firm white fish that is most comparable to cod. It is slightly stronger in flavor, but still mild. It is also more delicate in texture and less fatty. Like cod, it is a common choice for baking, broiling, and deep-frying due to its robust flake. You can even throw it into soups like fish chowder, and it will retain its form.
However, haddock is not currently recommended as a sustainable option by Monterey Bay Aquarium's Seafood Watch. If you do buy haddock, American wild-caught haddock is preferable. More sustainable choices, however, are wild-caught Pacific cod (also marketed as Alaskan cod) and American catfish. Both would be excellent in this recipe, and for baking, broiling, and deep-frying in general.
Whichever fish you use, this panko-crusted recipe is a fantastic way to enjoy it. While deep-fried fish and chips is a classic, this baked version is excellent in its own right. If you prefer a finer coating, pulse the panko crumbs in a food processor a few times.
The fillets are delicious with a homemade tartar sauce or rémoulade. Serve the fish with baked french fries or roasted potatoes for a satisfying family meal. For a lighter dinner, serve the fish fillets atop a bed of arugula or with a side of coleslaw.
Click Play to See This Panko-Crusted Oven-Fried Haddock Recipe Come Together
4 (6-ounce) haddock fillets, defrosted if frozen
Kosher salt, to taste
Freshly ground black pepper, to taste
1/4 cup all-purpose flour
1 1/2 cups panko breadcrumbs
3 tablespoons finely chopped fresh parsley
2 large eggs
3 tablespoons mayonnaise
1 1/2 teaspoons Creole seasoning, or a similar seasoning salt blend
Lemon wedges, for garnish
Gather the ingredients.
Preheat the oven to 425 F / 220 C / Gas Mark 7. Line a rimmed baking sheet with foil. Spray the foil with nonstick cooking spray or brush lightly with oil.
Lightly sprinkle the fish fillets all over with salt and pepper. Keep in mind that if your Creole seasoning (or other seasoning blend) is quite salty already, you can skip or reduce the salt in this step. You can always salt at the end if needed.
Put the flour in a wide, shallow bowl. Combine the panko crumbs and parsley in another wide, shallow bowl. In a third bowl, whisk the eggs with the mayonnaise and Creole seasoning. You will have to whisk for a minute or two to ensure the mayonnaise doesn't leave clumps.
Dip a fillet in the flour, coating thoroughly.
Then dip the fillet in the egg mixture, turning to coat both sides.
Next, roll the fillet in the panko crumb mixture, pressing lightly to help crumbs adhere to the fish. Repeat with the remaining fillets.
Arrange the fish in the prepared baking pan. For pieces with a long, thin "tail," tuck the thin parts under the fillet. They should be uniform in thickness so they will cook evenly.
Bake the fish for about 18 to 22 minutes, or until it is cooked through and flakes easily with a fork. The baking time depends on thickness, so adjust for very thin or thick fillets.
Serve with lemon wedges, along with the seafood sauce of your choice. Enjoy.
Which Is Healthier, Haddock or Cod?
Haddock and cod both belong to the same genetic family, and are similar in taste, texture, and nutritional profile. USDA data shows that haddock and cod both have similar amounts of calories, protein, and fat per serving. The EPA reports that haddock, cod, pollock, and catfish—which all work in this recipe—all have similar and acceptable amounts of mercury.
Is Haddock Healthier Than Salmon?
It depends how you define healthy. If you're looking to minimize fat intake, haddock is preferable to salmon. It has just 3.4 percent of the fat that farmed Atlantic salmon does, and about 7 percent of the fat that wild-caught Atlantic salmon does.
If you're on a keto diet or are prioritizing protein intake, salmon may be a better option. Both farmed and wild-caught Atlantic salmon have approximately 3 more grams of protein than haddock, per 3 ounce serving. When it comes to mercury, the EPA reports that both haddock, canned salmon, and fresh or frozen salmon all have comparable, acceptable amounts of mercury.
Do Fish Have Worms?
You may have seen news reports about worms being found in fish from the supermarket or at restaurants. According to the FDA, if fish are properly frozen and inspected, worms (also called parasites) should not be an issue. However, in the United States, health issues caused by seafood-related worms occur "with sufficient frequency" to recommend preventative measures. The FDA recommends that fish should be frozen to a temperature of -4 F for 7 days as one way to minimize the possibility of parasites. Because home freezers don't typically go down to such a low temperature, this step must be taken at commercial facilities. However, it is possible to ensure seafood safety at home. Seafood Health Facts Website, a project by Cornell University and several other academic institutions, recommends cooking fish to at least 145 F for 15 seconds to minimize the risk of parasites. At this point the fish usually turns opaque, and flakes easily with a fork. However, if you want to be 100 percent certain of internal temperature, you can purchase an instant-read thermometer.
- To test a piece of fish for doneness, insert a fork into the center of the thickest fillet. Twist and lift. The fish from the center should flake easily and appear opaque.
- To ensure that the fish does not stick to the pan, use a liberal amount of oil or cooking spray.
- If your fish is frozen, the ideal way to thaw it is to leave it in the fridge overnight. However, you can also thaw it in cold water for a couple hours. The microwave is less than ideal way to thaw fish, because it comes up to temperature very quickly. If you do use this method, microwave the fish just long enough so it has some bend but is still frosty to the touch. It is not recommended to leave the fish out on the counter to thaw.
- If you're using another type of fish with thicker fillets (catfish, for example) and are uncertain how long to bake them for, you can follow the 10-minute rule. You should measure each fillet or steak at its thickest point, and then bake it 10 minutes for every inch. So a fillet that's 1 1/2 inches at its thickest point would be baked at 450 F for 15 minutes. You should, however, make every effort to keep the fish pieces to a uniform thickness. Otherwise, some parts can be dry while others are undercooked.
- If you want to get your vegetables in and ensure that the fish won't stick to the pan, you can place the fillets on a bed of vegetables. You want to make sure that they're quick-cooking veggies like onions, zucchini, asparagus, or chopped kale. Be sure to thinly slice the onions and zucchini (aim for no thicker than 1/8 inch; slicing them on a mandoline could help). Layer them in a single, thin layer below the fish.
- If you're looking for a buttery twist, substitute 1 1/2 cups of crushed Ritz crackers instead of the panko crumbs.
Food and Drug Administration. Fish and Fishery Products Hazards and Controls Guidance. March 2020.